Click Here for Free Bodybuilding and Fitness Magazine Subscription
HIIT for Fat Loss
Get Lean Quick 14 Day Fat Loss Kit
I finished my two week "Get Lean Quick" program. My first week I lost 15 lbs, second week 10 lbs, a total 25 lb loss. I was 220 lbs and went to 195 lbs, I am 58 yrs 5' 10" tall. The program was very easy to follow, and I did not have to starve myself. Thanks for your help and guidance, you have always taken the time to answer all my emails. I will continue to keep the fat off. This program has taught me important info on nutrition and exercise.
Thank you!
Regards,
Mike G.
We are happy to announce the New Get Lean Quick 14 day kit is in and available for immediate shipment. We send by priority mail, so you can get started in just a few days!
For full information go to https://www.trulyhuge.com/get-lean-quick.html
You can also order Get Lean Quick by calling 800-635-8970 or 503-648-1898, 10 am to 6 pm PST
Do High Intensity Interval Training to Lose Fat and Finally Get Fit!
High intensity interval training is not a new way of exercising, it have been done for a long time and is gaining more and more popularity nowadays. This type of training is known also as HIIT.
So what is HIIT all about? It is simple, less training time, more intensity, same to better results (I would definitely say better, just my experience). So you may be wondering how do you perform it. Simple again, you can choose whatever physical activity you want to do, and then run a certain number of cycles alternating that activity at high intensity pace and then doing the same at a lower intensity, or simply resting.
How I started to see the light
I will give you an example so it becomes more clear to you: A basic routine for a newbie to HIIT can be 10 minutes of 1 minutes jogging followed by 1 minute walking for example.
That is what I started doing when I was first introduced to HIIT by one really knowledgeable friend of mine who I really learned from. I didn’t see the value in it as it was rather… easy? After some sessions I changed it by my friend’s advice to 1 minute of full running followed by 30 seconds of jogging and repeating it 8 times… That was INTENSE, and started me into a weight loss journey where I experiment some other routines, like jumping rope (HIIT style of course).
After seeing how much time I saved and the exceptional results I get totally, totally disappointed by the normal steady-pace cardio. Don’t get me wrong, I was getting some results with it, but not that quick and big progress like I saw with HIIT.
What about the real benefits? Quicker results and less catabolic
Researches show that HIIT is for real; it produces results with less time of exercising. They have also shown that it produces many of the cellular pathways that are very beneficial for human health that are also produced by endurance training, and without doing endurance training. I mean this is really great, you are training a lot less time and you are not only getting better results, your are getting health benefits associated with another type of training, and believe, endurance training is hard, I’ve done it.
If you are a muscle or fitness addict just like I am you will be very happy if this is the first time you hear about HIIT, you may be thinking “less is more? Really?” it really is, researches have shown it, many people have experience it, and I have experience it too. And also you will be very excited to hear why you can benefit from HIIT in some other ways.
Say you are exercising less time every session right? What is a direct consequence of that? Yes you have more time for yourself, which is great in this era we are living now in which everyone goes everywhere in a hurry and have no time at all. But, you also do less cardio training, which leads you to less possibilities of raising cortisol levels, the hormone most fitness addicts never want to hear about. Cortisol levels raises during long cardio sessions and it’s known by its catabolic effects. I really enjoy this benefit.
We train very hard to gain muscle, and when you want to get ripped you want to maintain as many muscle mass as you can, especially if you are a hard gainer like me, that is a fact folks. High intensity interval training helps a LOT achieving this goal, maintaining the muscle gains when doing cardio, because you expend a lot less time exercising, that way you avoid cortisol levels to raise, and because of that you avoid losing muscle tissue, something that is not what happens during long steady-pace cardio sessions, where cortisol levels raises and you in fact lose muscle because of that many time exercising.
More stressful on joints but don’t worry, there is a solution
When you are doing any type of exercise you want to warm up the body first, I have experience it on my own skin, getting some injuries because of a bad warm up (or a lack of it practically), luckily nothing serious, that is especially important with HIIT, because it’s very physically demanding. It is a high intensity activity right from the get go, take just 5-8 minutes to really warm up the body, specially joints, then you can perform your routine without worrying about injuries so much.
If your are very prone to joint pain or lesions, or you want to put as less stress on joints as you can, you don’t have to forget about this type of training, you can still do HIIT, there are some good things you can use to exercise like stationary bike, elliptical machine or just normal cycling, whatever feels good for you. Remember, you can do high intensity interval training with almost everything.
The logic behind the magic
If you are a little curious you may be wondering why if you can burn, let’s say 800 calories, on a long low intensity running session and just burn 400 calories on a running/jogging HIIT routine is HIIT still better for weight loss and fat reduction. The reason is simple, whatever amount of calories you can burn during the workout, yes, it’s relevant and important, but it’s a lot more important the fat utilization rate (as energy) that the exercise leads you to after the workout. And researches have shown a significantly higher rate on individuals who practice high intensity activities whether they are intermittent or not.
If you want to have better results and more time for you I seriously encourage you to start training HIIT.
Workouts examples
12 minutes total – alternating intervals of 1 minute running/biking with intervals of 30 seconds light jogging/ light biking
9 minutes total – alternating intervals of 30 seconds of air squats and 30 seconds of squat thrust follow by 30 seconds of rest